Calorie Calculator: How to Calculate & Charts

The Calorie Calculator is usually used to compute the number of calories an individual needs to consume per day. Besides, you can find some simple construction for either losing or gaining weight with this calculator. 

Calorie Calculator

Lots of people consider running as a good way to gain or maintain a healthy weight. According to some reports, running can even burn more calories than some other exercises such as cycling, swimming, etc. 

You can think that calculating the number of calories burned each time running is very easy. Yes, it is. But you also need to consider other factors that affect the measurement, including your body weight, the surface you are running on, the tilt, and some other indicators. Let’s take a closer look at the following part to determine your calories burned for running more accurately. 

Related: BMI Calculator, Body Fat Calculator, Army Body Fat Calculator, BMR Calculator

How many calories should I eating a day?

The number of calories that you should be eating per day depends on many things, like weight, height, age, and activity level. The Centers for Disease Control and Prevention (CDC) recommends between 1,800-2,500 calories per day for women and 2,000-3200 calories per day for men. These numbers can vary depending on your size and lifestyle choices.

Today, I will be talking about calories and how many calories you should be eating a day. First of all, how many calories do you need? It depends on a number of factors. If you’re a guy, then the answer is simple: 3,500 to 5,000 calories a day. If you or someone in your family is just starting or starting to lose weight, then you probably need 3,000-3,500 calories a day.

How many calories should I eat to gain weight?

Many people believe that if they want to gain weight, then the answer is simple: 3,500-5,000 calories a day. The truth is that it depends on your height and weight. If you’re a guy and your weight is the same as the Centers for Disease Control and Prevention (CDC) male ideal: 190 pounds, then eat 4200-6000 calories per day. If you’re a woman and your weight is the same as the CDC female ideal: 130 pounds, then eat 2000-2500 calories per day.

How many calories should I eat to maintain weight?

If your goal is to maintain your weight (not lose or gain, but just stay where you are), then eat 2,000-2,500 calories per day.

How many calories should I eat to lose weight?

To lose weight, you should eat 1,500-1,800 calories a day.

How many calories should I eat if I’m pregnant?

The American Dietetic Association suggests that pregnant women should consume between 1,200-1,600 calories per day.

How many calories should I eat if I’m an athlete?

If you are an athlete, you need more calories than the CDC suggests. If someone is trying to gain weight but they’re not serious about exercise, then they should eat 4,000-5,000 calories per day. If someone wants to gain more muscle mass and slow down their metabolism without having to lose weight (which is bad) then that person should eat around 3,500-4,500 calories per day.

So, How Many Calories Do You Burn While Running? 

There are several ways to calculate how many calories you burn while running. In fact, the most common rule used by a lot of runners is 100 calories per mile. Although this is the fastest and easiest way to compute your calorie consumption, it doesn’t seem to be the most exact one because it doesn’t take crucial variables into account. 

As a very simple and general rule of thumb, an average-sized runner will burn around 100 calories each mile. So, if you want to burn 600 calories, you have to run around 5 miles. 

See also: Interval Running for Weight Loss

Calorie Calculator for Running

To better calculate the number of calories you can burn while running, you can use an online calorie calculator. All you need to know is your current body weight, running speed, and running time. After that, you can click here, enter your measurements to get the most accurate number. 

You can also use the following formula to get your burned calories running.

Calories burned per minute = (MET x bodyweight in kg x 3.5)/200

MET here is a measure of the energy cost of physical training over a period of time.

For example, if you weigh 170 pounds and run at a rate of 5.2 miles per minute (equivalent to a MET value of 9) for 60 minutes. 

Calories burned from running at 5.2 mph (per minute) = (9 x 77.11 x 3.5)/200 = 12.14

Calories burned from running at 5.2 mph (per hour) = 12.12 x 60 = 728.4

For more details, you can see the following chart.

Type of activity	MET	Calories burned
4 mph (13 min / mile)	5	358
General running	8	573
Running, training, pushing a wheelchair or baby carrier	8	573
5 mph (12 min / mile)	8.3	594
5.2 mph (11.5 min / mile)	9	644
Running, cross country	9	644
6 mph (10 min / mile)	9.8	702
Running on a track (team practice)	10	716
6.7 mph (9 min / mile)	10.5	752
7 mph (8.5 min / mile)	11	787
7.5 mph (8 min / mile)	11.5	823
8 mph (7.5 min / mile)	11.8	845
8.6 mph (7 min / mile)	12.3	881
9 mph (6.5 min / mile)	12.8	916
Running, marathon	13.3	952
10 mph (6 min / mile)	14.5	1038
Running, up stairs	15	1074
11 mph (5.5 min / mile)	16	1145
12 mph (5 min / mile)	19	1360
13 mph (4.6 min / mile)	19.8	1417
14 mph (4.3 min / mile)	23	1647

Besides, you can also estimate your calories burned while running based on your body weight and running time. Let’s see the table showing the calories burned while running at 6 miles per minute (10 min/mile).

Weights (lbs)	Time (minutes)
5	10	15	30	45	60
120lbs (54.4kg)	47	93	140	280	420	560
140lbs (63.5kg)	54	109	163	327	490	653
160lbs (72.5kg)	62	124	187	373	560	747
180lbs (81.6kg)	70	140	210	420	630	840
200lbs (90.7kg)	78	156	233	467	700	933
220lbs (99.8kg)	86	171	257	513	770	1027
240lbs (108.9kg)	93	187	280	560	840	1120

Calories burned while running by time and weight.

Another vital factor affecting the calories burned when you are running is distance. Basically, the longer distance you run, the more calories you will burn. Follow the chart for more details.

Note: calories burned while running are calculated based on the 6 miles per minute (10 minutes/mile)

Weights (lbs)	Distance
1 km	1 mile	5 km	5 miles	10 km	10 miles
120lbs (54.4kg)	58	93	296	467	580	933
140lbs (63.5kg)	68	109	345	545	673	1089
160lbs (72.5kg)	77	124	395	622	773	1245
180lbs (81.6kg)	87	140	444	700	870	1400
200lbs (90.7kg)	96	156	493	778	966	1556
220lbs (99.8kg)	106	171	543	856	1063	1711
240lbs (108.9kg)	116	187	593	933	1159	1867

Calories burned running by distance and weight

You might know that faster running will lead to burning more calories per minute. Below is the chart showing the number of calories burned when running at different speeds.

Weights (lbs)	Speed (miles per hour)
4 mph	5 mph	6 mph	7 mph	7.5 mph	8 mph	9 mph
120lbs (54.4kg)	134	237	280	314	329	366	414
140lbs (63.5kg)	167	277	327	367	383	427	483
160lbs (72.5kg)	191	316	373	419	438	488	552
180lbs (81.6kg)	214	356	420	472	493	549	622
200lbs (90.7kg)	238	395	467	524	548	610	691
220lbs (99.8kg)	262	435	513	576	602	671	760
240lbs (108.9kg)	286	474	560	629	657	732	829

Calories burned running by the speed in 30 minutes 

Another question lots of beginning runners wonder, which is how long it will take to burn 1000 calories from running. The below table will give you an answer.

Weights (lbs)	Speed (miles per hour)
4 mph	5 mph	6 mph	7 mph	7.5 mph	8 mph	9 mph
120lbs (54.4kg)	3h30m	2h6m	1h47m	1h35m	1h31m	1h22m	1h12m
140lbs (63.5kg)	2h60m	1h48m	1h32m	1h22m	1h18m	1h10m	1h2m
160lbs (72.5kg)	2h37m	1h35m	1h20m	1h12m	1h8m	1h2m	54m
180lbs (81.6kg)	2h20m	1h24m	1h11m	1h4m	1h1m	55m	48m
200lbs (90.7kg)	2h6m	1h16m	1h4m	57m	55m	49m	43m
220lbs (99.8kg)	1h55m	1h9m	58m	52m	50m	45m	39m
240lbs (108.9kg)	1h45m	1h3m	54m	48m	46	41m	36m

Time to burn 1000 calories by running 

Calorie Calculator for Walking

One of the most frequently asked questions relating to walking is how many calories you will burn while taking a walk. The two most important things to decide this is your weight and the distance you walk. In fact, weight is more crucial than pace, but it doesn’t mean you don’t count it. 

How Many Calories Do You Burn While Walking Per Mile?

Basically, your weight will affect your calories burned when you walk rather than your pace. For example, a person weighing 180 pounds will burn around 100 calories per mile, while an individual weighing 120 pounds can burn about 65 calories per mile.

The following tables show the calories burned when you walk based on your weight and pace for different distances, ranging from 1 mile to 26.2 miles – the marathon distance. 

Calories Burned by Walking 2.5 to 3.5 mph by Miles and Weight (Speed of 17 to 24 Minutes per Mile )
Weights (lbs)	100	120	140	160	180	200	220	250	275	300
Mile 1	53	64	74	85	96	106	117	133	146	160
Mile 2	106	128	149	170	191	213	234	266	292	319
Mile 3	160	191	223	255	287	319	351	399	439	479
Mile 4	213	255	298	340	383	425	468	532	585	638
Mile 5	266	319	372	425	479	532	585	665	731	798
Mile 6	319	383	446	510	574	638	702	798	877	957
Mile 7	372	447	521	595	670	744	819	931	1023	1117
Mile 8	426	510	595	680	766	850	936	1064	1170	1276
Mile 9	479	574	670	765	861	957	1053	1197	1316	1436
Mile 10	532	638	744	850	957	1063	1170	1330	1462	1595
Mile 13.1	697	836	975	1114	1254	1393	1533	1742	1915	2089
Mile 26.2	1394	1672	1949	2227	2507	2785	3065	3485	3830	4179

The last two figures are calculated based on half-marathon distance and marathon distance.

Calories Burned by Walking 4.0 mph by Miles and Weight (Speed of 15 Minutes per Mile)
Weights (lbs)	100	120	140	160	180	200	220	250	275	300
Mile 1	57	68	80	91	102	114	125	142	156	171
Mile 2	114	136	159	182	205	227	250	284	313	341
Mile 3	170	205	239	273	307	341	375	426	469	512
Mile 4	227	273	318	364	409	454	500	568	625	682
Mile 5	284	341	398	455	512	568	625	710	782	853
Mile 6	341	409	477	545	614	682	750	852	938	1023
Mile 7	398	477	557	636	716	795	875	994	1094	1194
Mile 8	454	546	636	727	818	909	1000	1136	1250	1364
Mile 9	511	614	716	818	921	1022	1125	1278	1407	1535
Mile 10	568	682	795	909	1023	1136	1250	1420	1563	1705
Mile 13.1	744	893	1041	1191	1340	1488	1638	1860	2048	2234
Mile 26.2	1488	1787	2083	2382	2680	2976	3275	3720	4095	4467

Calories Burned by Walking 4.5 mph by Miles and Weight (Speed of 13.3 Minutes per Mile)
Weights (lbs)	100	120	140	160	180	200	220	250	275	300
Mile 1	64	76	89	102	115	127	140	159	175	191
Mile 2	127	153	178	204	229	255	280	318	350	382
Mile 3	191	229	267	305	344	382	420	477	525	573
Mile 4	254	306	356	407	458	509	560	636	700	764
Mile 5	318	382	446	509	573	637	700	796	875	955
Mile 6	382	458	535	611	687	764	840	955	1050	1145
Mile 7	445	535	624	713	802	891	980	1114	1225	1336
Mile 8	509	611	713	814	916	1018	1120	1273	1400	1527
Mile 9	572	688	802	916	1031	1146	1260	1432	1575	1718
Mile 10	636	764	891	1018	1145	1273	1400	1591	1750	1909
Mile 13.1	833	1001	1167	1334	1500	1668	1834	2084	2293	2501
Mile 26.2	1666	2002	2334	2667	3000	3335	3668	4168	4585	5002

Calories Burned by Walking 5.0 mph by Miles and Weight (Speed of 12 Minutes per Mile)
Weights (lbs)	100	120	140	160	180	200	220	250	275	300
Mile 1	73	87	102	116	131	146	160	182	200	218
Mile 2	145	175	204	233	262	291	320	364	400	436
Mile 3	218	262	305	349	393	437	480	545	600	655
Mile 4	291	349	407	466	524	582	640	727	800	873
Mile 5	364	437	509	582	655	728	800	909	1000	1091
Mile 6	436	524	611	698	785	873	960	1091	1200	1309
Mile 7	509	611	713	815	916	1091	1120	1273	1400	1527
Mile 8	582	698	814	931	1047	1164	1280	1454	1600	1746
Mile 9	654	786	916	1048	1178	1310	1440	1636	1800	1964
Mile 10	727	873	1018	1164	1309	1455	1600	1818	2000	2182
Mile 13.1	952	1144	1334	1525	1715	1906	1096	2382	2620	2858
Mile 26.2	1905	2287	2667	3050	3430	3812	4192	4762	5240	5717

Note: You can also use the online tool to calculate your calories burned by walking by click here.

Calorie Calculator for Bodybuilding/Muscle Gain

This free bodybuilding macronutrient calculator allows you to calculate the number of calories you need to consume per day. Besides, it shows the accurate grams of protein, fats, and carbs you need to eat to meet your muscle building or fat burning needs. 

Macronutrient Ratio

After you know the number of calories you need, you will then decide the macronutrient ratio. Basically, it is the ratio between your carbohydrate, protein, and fat consumption. 

If your calorie needs during the cutting and bulking phases are very different, the macronutrient ratio will stay the same. 

Accordingly, carbohydrates and protein have 4 calories per gram, while fat has 9 calories.

To gain or build muscle, you are recommended to eat:

• 30-35% of your calories come from protein
• 55-60% of your calories come from carbohydrates
• 15-20% of your calories come from fat

You can look at the following table to see the macronutrient ratio for bulking and cutting phases:

	Bulking phase	Cutting phase
Calories	3450	2550
Proteins (grams)	259-302	191-223
Carbohydrates (grams)	474-518	351-383
Fat (grams)	58-77	43-57

Key takeaway

The recommended calorie consumption, but not your macronutrient ratio, will vary depending on whether it is bulking or cutting phase. Therefore, you should adjust your calorie absorption every month when it comes to weight changes. 

Bodybuilding/Muscle Gain Nutrition: Foods to Eat and Avoid

As you might know, diet is a very important part of building muscle. Eating the right foods and consuming adequate calories will provide your muscle with the energy to recover from hard exercises. Hence, it will grow bigger and stronger. On the other hand, getting the wrong nourishments or not absorbing enough calories doesn’t give you results as you expect.

Here is the list of some of the foods you should and should not eat if you want to gain muscle.

Foods to Eat

It doesn’t matter if you eat these foods in the bulking or cutting phase. Just focus on the amount.

• Meats, poultry, and fish: Sirloin steak, chicken breast, ground beef, salmon, etc.
• Dairy: Yogurt, low-fat milk and cheese, etc.
• Grains: Bread, cereal, oatmeal, crackers, rice, etc.
• Fruits: Oranges, pears, apples, bananas, watermelon, peaches, grapes, and berries.
• Starchy vegetables: Potatoes, corn, green lima beans, green peas, and cassava.
• Vegetables: Broccoli, peppers, spinach, tomatoes, green beans, cucumber, zucchini, and mushrooms, etc.
• Seeds and nuts: Almonds,  sunflower seeds, chia seeds, walnuts, and flax seeds.
• Beans and legumes: Chickpeas, kidney beans, black beans, etc.
• Oils: Olive oil, avocado oil, and flaxseed oil.

Food not to Eat

• Alcohol: It is recommended that you should not consume alcohol when trying to build muscle or lose fat. This is because it can negatively affect your results, typically when you drink it in excess. 
• Added sugars: These provide many calories but very few nutrients. Foods having high added sugars are cookies, candy, ice cream, doughnuts, cake, and some kinds of sugar-sweetened beverages such as sports drinks or soda. 
• Deep-fried foods: These might increase the risk of inflammation, and when you consume them in excess, it can cause disease. They include french fries, fried fish, onion rings, cheese curds, etc. 

Besides, there are some foods you might want to avoid before going to the gym because they can slow down digestion and upset your stomach during workouts.

These include:

• High-fat foods: Fatty meats, foods high in butter, and concentrated sauces or creams.
• High-fiber foods: Beans, cruciferous vegetables such as broccoli or cauliflower.
• Carbonated beverages: Carbonated water or diet soda.

Key takeaway 

You should add a wide variety of nutrient-rich nourishments to all food groups in your diet. Besides, remember to limit or avoid alcohol, sugary and deep-fried foods. You can also eat some supplements such as creatine, whey protein, and caffeine. 

Important Things to Consider When Building Muscle

You need to remember that no macronutrient calculator is perfectly accurate. You just consider these numbers as a starting point and adjust them later on. 

These are some basic goals you should aim for:

1. If you want to gain muscle, you should set a target of gaining around 0.5-1 pound per week. If you are gaining more than this, you are probably accumulating too much fat in your body.
2. If you want to lose fat, then you might need to lose about 1-2 pounds of your total weight per week. If you continually lose more than this, you may be losing too much muscle as well.

Note: It’s completely normal to lose a large amount of weight in the first 2-3 weeks because your body’s total water weight reduces, and your whole food intake decreases. 

Besides, bear in mind that when you lose more fat or gain more muscle, you should constantly adjust your calories to get higher results. 

Remember: The exercises you do at the gym are crucial, but if you don’t meet your macronutrient needs per day with the right level of precision, you will significantly change your results.

Calorie Calculator for Exercise / Crossfit

The easiest way to estimate how many you will burn when doing exercise or Crossfit is by entering your body metrics into this calculator.

This calculator uses the MET value to compute the calories burned when doing Crossfit. Accordingly, the MET value of Crossfit is 5.6. And we have a formula as follow:

Calories burned by exercise/Crossfit = Body weight in kg x MET value x 0.0175 x time

For example, if you weigh 190 lbs (86.18 kg) and you do Crossfit in 30 minutes, then the number of calories you burned while doing Crossfit in half hour is as follows:

86.18 x 5.6 x 0.0175 x 30 = 253.37 kcal

Follow this chart to easily calculate your calories burned while doing Crossfit and other exercises. 

	MET	15 minutes	30 minutes	45 minutes	60 minutes
Aerobics	6.6	141	283	424	566
Aqua aerobics	3.2	69	137	206	274
Bootcamp	10.1	216	433	649	866
Circuit training	7.2	154	309	463	617
Crossfit	5.6	120	240	360	480
Crosstrainer	5.8	124	249	373	497
Pilates	3.7	79	159	238	317
Spinning	8.9	191	381	572	763
Step aerobic	6.6	141	283	424	566
Tai Chi	3.3	71	141	212	283
Zumba	8.8	189	377	566	754

Calories Burned in a Group Fitness Class (weight: 180 lbs)

Calorie Calculator for Weight Loss/Gain

Calorie calculator for weight loss: https://www.lifespanfitness.com/fitness/resources/weight-loss-calculator

Calorie calculator for weight gain:

https://www.prokerala.com/health/health-calculators/weight-gain-calculator.php

How to Gain Weight Fast & Safely

In terms of the gene, some people tend to be overweight, while others have to snuggle to gain weight. Basically, if you want to gain weight, the number of calories you eat should be larger than you consume. And the opposite is true for weight loss. 

It is recommended to eat an extra 300 to 500 calories a day if you want to gain weight slowly and 700 to 1,000 calories per day if you want to gain weight quickly. 

If you are trying to gain weight but still exercising a lot, you should add burned calories to your total calories during your workouts. For instance, if you were eating 1,900 calories per day and burned additional 500 calories while exercising daily, then you will have to add more than the recommended 300 to 500 or 700 to 100 calories to the base value of 2,600 calories. 

Here are the calorie considerations you need to get if you want to gain weight, either slowly or fast. 

Calorie considerations	Gain weight slowly	Gain weight fast
Original calorie load	2000	2000
Calories spent working out	600	600
Additional calories to eat	300 – 500	700 – 1000
Total daily calories	2900 – 3100	3300 – 3600

Every 500 calories everyday difference equalizes to one pound of body weight per week.

Bear in mind that your need for stable calories to maintain that weight will also rise when you gain a certain muscle mass.  

Once you reach your desired body mass, you can only eat the maintaining calories. There is no need to consume the additional calories. 

As long as you don’t have any problems such as anorexia or binge eating, then eating more calories is not a difficult thing to do. However, you need to remember that you are consuming the right calories.

Calorie Calculator for Pregnancy

Your calorie consumption during pregnancy is one of the most vital ways you can make sure that your baby is getting all useful and necessary nutrients. You can click here to calculate the reasonable amount of calories you need in different trimesters. 

If your weight was in the normal and medium ranges and you were reasonably active prior to pregnancy, then your recommended daily calorie consumption is around 2,000 per day. You can take a closer look at the following part to see the specific amount of calorie intake in each trimester.

First trimester: You might not need extra calories during the first trimester. Instead, you should concentrate on selecting nutritious nourishments that keep your body energized while supporting your baby’s development. 

Second trimester: Increase your day-to-day calorie consumption by 300-350 calories a day, which is equivalent to a bowl of oatmeal and two glasses of a skim meal.

Third trimester: During this period, you will need around an added amount of 450 to 500 calories a day. 

If you’re carrying multiples: You might need an extra 300 calories a day for each baby.

Of course, this is not always applied to all pregnant women. For example, if you are a teenager or substantially underweight before starting out, you will possibly need more calories.

On the other hand, if you were obese or overweight prior to pregnancy, you will probably need to reduce your calorie intake while you are pregnant. But, make sure that you still get enough nutrients and high-quality foods that are good for your baby’s development. 

Source: umdrightnow.umd.edu

Calorie Calculator for Pets

You can easily calculate the calories that your pet needs to maintain a healthy weight by using this free calorie calculator. 

Basically, there are different factors affecting the number of calories (pet’s energy) that your pet needs to keep healthy. The first thing is the energy to do important body functions such as digestion, heart and brain functions, respiration, etc. 

Usually, people use the RER (Resting Energy Requirements) to determine the needed calories for pets. You can compute this indicator by multiplying your pet’s total body in kg raised to  ¾ power by 70. For instance, if your dog weighs 22 pounds (10 kg), he might need the RER =  70(10kg)¾ ≈ 400 calories a day. 

You can also refer to the following charts to calculate resting calorie needs for your pets. 

In fact, your pet needs might vary by up to 50% from computed results. Therefore, these are just starting points to estimate the amount of food for your pet. It should be then adjusted either up or down to maintain a healthy body condition. 

Neutered adult	=1.6 x RER
Intact adult	=1.8 x RER
Inactive/obese prone	=1.2-1.4 x RER
Weight loss	=1.0 x RER for ideal weight
Weight gain	=1.2-1.8 x RER for ideal weight
Active, working dogs	=2.0-5.0 x RER
Puppy 0-4 months	=3.0 x RER
Puppy 4 months to adult	= 2.0 x RER

Life stages and respective factors are used to calculate day-to-day energy needs for dogs.

Top 15 Best Calorie Calculator iOS and Android Apps

Although you may already be aware of your health and fitness, most people are not. And even if you really are, the truth is that it is not as always easy as it seems. No matter which group you belong to, one of the best methods to start is to check the calories you eat on a daily basis. To do that, the best way is probably to make the most of the technological advancement you take with you wherever you go – your smartphone. So without any further delay, here is a list of the top 15 best calorie calculator apps for iOS and Android in 2021.

MyFitnessPal (Android and iOS)

Without a doubt, MyFitnessPal is considered the most common calorie calculator app available on the market. When you open the app for the first time, you will be asked a number of questions such as what goal you want to achieve, what your activity level is, and several individual questions such as your age, weight, and height. 

After filling in all the required details, you will be asked to enter your email address and create a password to complete the registration process. Don’t need to worry if you fill in some wrong information at that time because you can change them later. After that, the app will show you your recommended daily goal. You can even choose to follow up with frequent reminders.

When you get to the app’s homepage, you will see a very basic equation that shows you how many calories you need to consume in a day to achieve your goal. You can easily update this by adding the food that you regularly eat every day and the exercises you usually do. You just need to tap the plus icon at the home screen’s bottom right. You can also add some new things such as your weight progression, water intake, and status. You can also use them to track your health details, but they won’t play a major role in your calorie goal.

Some of the other features of the MyFitnessPal app are “Diary”, which has all the items you have included in the app, and you can also share them. “Progress” is another excellent feature, showing a graphical representation of your progression. “Nutrition” lets you know the detailed calorie consumption for each meal you eat. 

Besides, it offers a premium version. You can try it for free for one month and then purchase later on a monthly or annual subscription at the price of $9.99 per month or $49.99 per year, respectively. This premium version allows you to use the app without ads. It also includes some extra features such as file export, setting various goals for every single day, and analyzing food, etc. 

Install: Android, iOS (Free, Premium at $9.99 per month or $49.99 per year)

MyNetDiary

The MyNetDiary is very similar to MyFitnessPal. Basically, it takes the entrance of the foods that you eat and tracks the calorie consumption accordingly. When you enter some additional details such as your age, height, gender, current weight, and the weight that you want to gain, this app will create a “Calorie Budget” category for you. 

It provides the number of calories you need to eat on a daily basis to reach your desired goal. In terms of aesthetics, this app seems to have a more beautiful interface and pretty animations than MyFitnessPal.

Besides, this app allows you to enter your workout routine. According to those data, it will come up with a calorie evaluation and weight chart. You can also add your before and after photos to keep you motivated and on the right track. In addition, you can easily and quickly link your Google Fit account to allow for the right data sharing between the two apps.

If you want more excellent features such as detailed nutrient analysis, detailed body and fitness charts, etc., you can upgrade your account to the maximum annual billed at $39.99 per year. 

Install: Android, iOS (Free, Maximum at $39.99 per year)

FatSecret

Just like the MyFitnessPal app, when you open FatSecret for the first time, you will be asked to enter your goal and enter several personal information such as your current weight, height, gender, activity level, and target weight. 

Once you have done that, you will be instantly included in your diary. Here you can see how many calories you have not consumed for the day to reach your desired goal and how many calories you have already taken so far. Also on this page, you can enter foods that you eat every day. According to those data, this app will automatically decrease the number of calories from your day’s goal. 

If you want to understand your progress more thoroughly, you can go to the “Reports” tab. Here you will see the tables of calories you have eaten along with information about nutrients and macros. You can also link your FatSecret account with Google Fit to sync calories burned or steps taken in a day. 

What’s more, you can easily share your results or progress with professionals such as your trainer, dietitian, etc. Another excellent feature is exporting your diary as a PDF file, which is only offered in paid versions of several other apps. 

Install: Android, iOS (Free)

Cronometer

Like almost all other apps on this list, the Cronometer is only usable when you register or subscribe. After registration, you should enter your personal information such as your age, gender, weight, and height. Then it will take you to your diary. This is the place where you will fill in your nourishments that you eat in a day and exercises that you do if any. 

After that, this app will compute the net calorie amounts you have gained or lost. This way, you can keep track of how many calories you should be consuming per day to reach your daily goal.

You can also see the details of the macros you use and individual goals for each macro. After using the app for quite some time, this app will provide you with specific calorie charts and nutrition reports so that you can easily track your progress.

Install: Android, iOS ($2.99)

Lose It!

The first thing you will need to do when opening Lose It! for the first time is entering your personal information such as age, weight, height. Then it will take you to the page to answer the question about your goal. You can also mention what your target weight is and how quickly you want to reach that goal. After that, it will show a “Calorie Budget”, which is the number of calories you need to intake per day to reach that target. 

Just like other apps, Lose It! also allows you to enter your nourishments that you eat in a day and exercise if any. After you enter those data, it will automatically fill in the respective calorie details. 

A great extra feature you get with Lose It! is calorie analysis for every single meal. Accordingly, it will suggest to you the adequate amount of calories you should consume per meal. Calorie recommendations for other meals will be adjusted when you include the food in you in any meal.

Besides, you can track your weight targets and share your progression with your friends. You can even investigate and understand the nutrients you eat in the section titled “My Day”. If you want to customize your goal and get more exclusive content, you can upgrade to the premium version at $39.99 per year.

Install: Android, iOS (Free, Premium at $39.99 per year)

Lifesum

Similar to previous apps, you will need to fill in your basic details such as age, gender, height, current weight, and objective weight. Lifesum also allows you to choose the timeframe that you want to reach your target. Based on your information, the number of calories you need to consume will vary. 

After finishing the setting, the app will take you to your diary, where you can track your calories. This is the place for you to enter some kinds of foods you eat, water consumption, and the type of exercises you do if any. It can even allow you to scan the food using its barcode. Once you have done that, you will see the macro analysis on the same page.

If you upgrade your account to use the app as a premium version, you can access the “Plans” tab. Here, different diet plans that are typically designed for certain goals are all available in this category. You can pick any plan, and your calorie goals will also change accordingly. Furthermore, you can discover a lot of recipes for a wide range of foods in the “Recipe” tab.

Install: Android, iOS (Free, Premium starts at $34.99 per year)

ControlMyWeight

The truth is that there are very few calorie calculator apps that are both free and full of useful functions. And ControlMyWeight is one of those few apps. It provides you with many good features allowing you to monitor your calorie consumption and lose weight. 

You can start by filling in some basic details such as your age, height, weight, etc. After that, the apps will give you a suggested range of weight considered good for your fitness and health using BMI. You can use that as your goal or set it yourself. The final thing to do is to add expected workout data that you can count on a daily basis.

When you enter all of this information, it will provide you with the number of calories you should consume to lose weight. The value will vary depending on your day-to-day exercise input and weight monitoring. 

Besides, you can easily record your calories by pressing the large plus button and entering your food consumption. A wide variety of food ingredients are also available on this app with calorie data, allowing you to enter calorie details more precisely. It even offers a barcode scanner so that you can scan packaged foods, and it will automatically enter the information. 

Another feature that I really love about this app is the chart function. This way, you can track your progress more easily and visually. What’s more, you can monitor not only your calories and carbohydrates data like some similar apps but also sugar, fat, cholesterol, etc. 

The best thing about this app might be that it is completely free to use and doesn’t have ads. Therefore, it will be a very useful app for those who can’t afford a paid app to track their calories. The only weakness of this app is that it is only available for iOS devices. 

Install: iOS (Free)

SparkPeople

You also need to create an account to use SparkPeople, just like other similar apps on this list. After that, you will see notifications for meal reminders and coaching tips. You can choose to receive notice of that information to monitor your progress more conveniently. You will then be taken to the app’s homepage, where you can input food and water intake, and monitoring, and workout information. You will be asked to enter your age, gender, height, current weight, and the weight that you want to lose or gain. 

You will then need to adjust your goals by picking the most suitable activity level based on the options you receive. Now, as you enter any dish, your calorie goal will be updated. 

With SparkPeople, you can access the “Community Feed” to either ask or figure out other people’s questions as well as browse through some topics. You can also find various recipes for different kinds of foods in the “Recipes” tab. However, you might need to install an extra app to make sure the “Recipe” functions.

This app is available in free and paid versions. The premium one lets you use the app without ads. It also provides you with advanced reports and allows you to export your data. 

Install: Android, iOS (Free, Premium at $4.99 per month or $29.99 per year)

MyPlate

Similar to previous apps, you will need to input some personal information like your age, height, gender, current weight, and the weight you expect to gain or lose to register MyPlate. After that, you will be able to choose your goal. 

When you get to the calorie target page, there are some available options from easy to medium, challenging, extreme, and custom. These choices are typically designed to reach your goal in different time slots. 

On the next screen, you can choose a meal time and opt to receive a reminder each time, so you will not need to worry if you forget to stay updated about your calorie goal. Besides, you can choose to connect your MyPlate account with Google Fit or skip it if you don’t want to link. 

Just similar to other apps, you can add your daily foods and water intake and workouts. Once you input these, the app will update your remaining goal in a day. You can also see the macro analysis of the nourishments you have eaten on the same screen. The “Progress” tab allows you to see your visual representation of your progression. 

Finally, you can sign up for the app’s gold membership to access a more detailed breakdown such as calories burned, top food sources, etc. 

Install: Android, iOS (Free, Gold membership starts at $9.99 per month)

YAZIO

With YAZIO, you can start using it immediately by picking your goal. However, you still need to fill in some personal information such as age, gender, height, weight, etc., so that it can easily give you more suitable results later on. Don’t worry because you can change this goal into one that works best for you. 

When you finish setting up, you will see the diary screen. Here you can input your daily food consumption and workout information. After that, the calorie counter will be updated along with the equivalent nutrient counter. You can also see the diagrammatic analysis for the same in the “Analysis” tab. Finally, you can discover a lot of recipes for various kinds of foods and even a wide range of diet plans if you upgrade your account to become a pro member. 

Install: Android, iOS (Free with in-app purchases)

Joy Health Tracker

Although Joy Health Tracker seems to be a less common calorie calculator app than other competitors, it is still a potential app. Before you are ready to use the app, make sure you enter your individual information such as age, gender, height, weight, etc. 

Joy Health Tracker doesn’t provide you with prescribed goals. Instead, you will have to fill in it manually by tapping on the target. One of the strongest points of this app is that it allows you to create your goal for each day. All you need to do is to create various “Templates”. Finally, you can see the graphical analysis of your calories and weight in the “Reports” tab. 

Install: Android, iOS (30-day free trial, $2 per month)

Simple Diet Diary

Unlike previous calorie calculator apps, Simple Diet Diary allows you to use it without creating an account. In other words, you can use it immediately after installation. You also need to add your foods into the app either by entering them manually or searching in the app. In case you opt to search for food items, you will be asked to install an extra add-on on your phone. It will automatically fill in the nutrient and calorie information. 

A drawback of this app is that you can’t see your calorie goal. However, you can still see your consumption for each day. In addition, you can view the corresponding graphs and analyses. This app is very simple, easy to use, but it works relatively well as a calorie calculator app. If you want to experience more features such as a customizable widget, etc., you can purchase its premium version. 

Install: Android (Free with in-app purchases)

HealthifyMe

Whether you love to work out or just are trying to lose a lot of weight to become slimmer and healthier, this HealthifyMe will be a great option you should not miss out on. This app is excellent at simplifying two essential things, including making meal plans and tracking eating habits. 

It allows you to make your own meal plan and track the calories you consume according to your goal. Furthermore, it provides you lots of useful expert tips. This way, you can concentrate and find out parts that you should pay more attention to. 

One of the most helpful and greatest features of this app might be the persistent syncing with the stock iOS health app. This way, you can figure out the number of calories you burned. All in all, HealthifyMe is a must-try calorie counter app for both Android and iOS devices. 

Install: Android, iOS (Free, Smart Plan starts at $5.99 per month)

My Diet Coach

If you are looking for a private diet coach to give you guidelines during your weight loss journey, then find nowhere. The My Diet Coach will be the best choice for you thanks to its flexibility. That means you can customize your plan according to how quickly you want to lose your extra weight. Once you have done the customization, you will stay motivated to reach your desired target. This app has a lot of useful tips and inspiring quotes to keep your spirit energized. 

The convenient panic button is typically designed to help you control your appetite. More than that, this app also provides you with a lot of rewards so that you always feel that you win some game or have achieved something.

 

Install: Android, iOS (Free, premium plan is available for $4.99 per month)

Calorie Counter +

If you are looking for a simple-designed and easy-to-use calorie calculator app, the Calorie Counter + will be a great option to consider. The most prominent feature of this app is the huge food database, making it more straightforward to record foods. Moreover, it is integrated with a barcode scanner, allowing you to count calories far easier. 

Another remarkable thing is that it can set the everyday goal for different things such as fruit, water, vegetables, etc., to help you adjust your fitness target. What’s more, Calorie Counter + also offers pre-set nutrient guides to help you pay more attention to crucial nutrients. 

But the most worth-mentioning feature of this app is the solid library. It includes over 1,000 activities that play a leading role in losing weight or getting in shape. But what makes me want this app is a solid library with more than 1,000 activities that play a key role in losing weight or getting in shape.

Install: iOS (free, the premium version costs $2.99 per month)

How do I calculate my calorie intake?

A calorie intake is simply the amount of energy that the human body needs to function. Knowing this number helps us gauge how much food we need to consume in order to maintain our weight. Some calories are created by burning foods, while others come from supplements, water, and oxygen. The following article has an explanation for three different methods for calculating your daily calorie intake. You should find one that’s easiest for your particular lifestyle.

The first method is just based on your basal metabolic rate (BMR). Your BMR is the amount of energy you’d use while at rest. It depends on your size, gender, and age.

Your Basal Metabolic Rate (BMR) = 655 + (12.7 x WEIGHT) + (5 x HEIGHT) – (6.7 x AGE)

After you’ve done that, simply multiply by 1,500 to get your total daily calorie intake level.

The second method involves first calculating your daily calorie burn. To do this, take the number of calories you burn per day and multiply it by 1.2. This number represents your resting energy expenditure (REE). If you need to, you can round the answer down to the nearest whole number. Your total calorie intake level is simply THREE TIMES your REE.

You can round down your REE to get a more conservative number. This can be desirable for those who are trying to add muscle mass while losing fat.

Your Resting Energy Expenditure (REE) = 655 + (12.7 x WEIGHT) + (5 x HEIGHT) – (6.7 x AGE)

Then multiply it by 1.2 to get your total daily calorie intake level.

The third method involves calculating the number of calories you burn per day from various activities. In this situation, you’re the scientist and need to track everything that you do. I’ve created a spreadsheet that will do all of those calculations for you if that’s what you want. It has five tabs: Activities, Nutrition, Weight Tracking, Body Composition, and Calculation.

In this example, you’ll be calculating your daily calorie burn from a snowboarding trip. You’ve burned a total of 300 calories on that trip so that 300 represents your resting energy expenditure (REE).

Your Snowboarding Activity BMR = 655 + (12.7 x WEIGHT) + (5 x HEIGHT) – (6.7 x AGE)

300 x 1.2 = 566 calories of energy burned on the snowboarding trip.

Is 1500 enough calories to lose weight?

Would 1500 calories a day be enough to lose weight? That is a common question among dieters and it all depends on your weight, height, and activity level. Read more to find out how many calories you need for weight loss.

There are many articles and theories about how many daily calories we need in order to maintain our current weight or lose excess pounds. And while there is no shortage of opinions, all the major health organizations like the American Dietetic Association (ADA), Mayo Clinic, Harvard Medical School, etc. agree that the number of calories we burn is calculated by multiplying our body weight (in pounds) by 10 or 11. The idea behind this calculation is that the body burns roughly 10 times as many calories to take care of 1 pound of fat as it does to take care of 1 pound of weight made up entirely of lean tissue, such as muscle and bone. So if you weigh 180 pounds and your goal is to lose 1 pound a week, you will need to reduce your daily calorie intake by nearly 1,500 calories.

In reality, this amount of calories is probably a little bit more or less than necessary. To lose weight, you generally need to eat fewer calories than you burn. If you want to lose 1 pound of fat a week, your daily calorie intake should be about 1200 to 1500 calories. If the goal is to lose weight, this is the optimum amount of calories we need daily since we’re burning through those calories just as fast as we’re adding them.

It’s a well-known fact that women who exercise a lot, need more calories to keep up with their energy output. But even those women who don’t find themselves in the gym every day could eat 1500 calories and still lose at least a pound or two a week. However, it’s also well known that each person’s metabolism is unique and to determine the number of calories needed to lose weight, you should consult your physician to be sure.

Frequently Asked Questions

There are various aspects when it comes to calories. It could be burning calories, gain or lose weight, build muscle for normal people, pregnant women, and even your pets. Here are some of the most commonly asked questions and answers relating to this topic. 

How many calories will I burn in 30 minutes by running?

200 to 500 calories

Basically, an average person can burn around 200 to 500 calories when running in 30 minutes. 

How long will I see my result if I run every day?

Around 8 to 12 weeks

Besides creating a daily running routine, you should try to control your intake of calories. This way, you can get a higher chance of seeing superb results, which are from 8 to 12 weeks.

Is running 5k good for weight loss?

Yes, it is. According to some research, beginning runners who are running more than 3.1 miles (or 5K) per week for a year continuously will lose around 3.8 kg (8.4 lbs). However, they didn’t change their eating habits. On the other hand, if a new runner also runs the same distance in a year but changes their diets, he can lose up to 5.58 kg (12.3 lbs). However, you need to ensure that you get enough calories. 

How much weight can you lose while running?

On average, you can burn 100 calories for 1 mile of running. So, if you want to lose 1 pound of body fat, you might want to run 35 miles. Depending on how much weight you want to lose and for how long you want to lose it, you will have different plans. For example, if your goal is to lose 1 pound of body fat in a week, then you will have to run 5 miles a day. 

What should I eat after running to lose weight?

There are different foods you can eat for weight loss, but here are the best 5 foods that are considered great for losing weight after running. They include beet salad, veggie omelettes, watermelon, banana or apple, raw vegetables, and humus. 

How should I start running as a beginner?

Choose a suitable training program

You can also refer to the following plan to start your running journey.

1. Run three days per week
2. Run or walk from 20 to 30 minutes, twice a week
3. Start running longer (from 40 to 60 minutes) on weekends
4. Rest or cross-training on your off days
5. Run at a conversational pace
6. Consider walking alternately while running as a way of breaks

How do I compute calories burned while walking?

Here’s the formula you can use to calculate calories burned while walking. It is very simple. 

Calories burned per minute = (body weight in kg x 0.035) + ((Speed in m/s ^ 2) / Height in m)) X (0.029) X (body weight in kg).

How many calories can I burn in a 30-minute walk?

Depending on your weight, you can burn from 100-300 to 200-600 calories in a half hour of fast walking pace. However, you should remember that your body will burn sugars that are stored as fuel during the first 30 minutes of walking. You only burn calories that are stored as fat when you walk for more than 30 minutes at a time. 

How many miles should I walk to lose weight?

Almost all people can burn about 80 to 100 calories a mile on average. However, it hugely depends on your weight and walking speed. In general, you can lose around 1 pound per week if you maintain walking 5 miles in a day as long as you follow the recommended intake calories, which are 2500 for males and 2000 for women. 

Is it better to walk faster or longer to lose weight?

It depends on your health situation. For instance, obese individuals who walk at a slower speed can burn more calories when they walk at their usual pace. What’s more, slower walking (around 2 miles per hour) can help decrease the strain on their knee joints than faster walking (3 miles per hour).

How much weight will I lose if I eat 500 calories per day?

If you eat 500 calories or less every day, you can lose around 450 grams (1 pound) in a week. But remember to talk with your healthcare provider to decide on a reasonable weight before you start your weight loss diet.

Is 800 calories a day safe?

Consuming as little as 600 calories per day might not provide you enough the energy you need for everyday life and normal physical activities, typically when you only eat the same foods every single day. It’s better to talk with your dietitian to ensure that you take in enough nutrients you need when you are on an extremely low-calorie diet. 

What fruit contains the lowest calories?

Some low-calorie fruits (all of them are under 50 calories per 100g) you can eat include:

• Strawberry (32 calories per 100g), 
• Peaches (39 calories per 100g), 
• Cantaloupe (34 calories per 100g), 
• Honeydew melon (36 calories per 100g), 
• Blackberries (43 calories per 100g), 
• Papaya (43 calories per 100g), 
• Grapefruit (32 calories per 100g), 
• Plum (46 calories per 100g), 
• Oranges (47 calories per 100g), etc. 

How many calories should I eat to gain muscle?

For many people, increasing their daily calorie intake by 5 or 10 percent is enough to boost lean muscle growth. For instance, if you need 2500 calories per day, then you can consume an additional 250 calories a day. However, this number varies depending on the individual starting body composition and level of exercise. 

Are 2500 calories enough to build muscle?

The general rule of thumb is that eating in excess of 2500 calories a week will help you increase lean tissue mass by 1 pound. This figure is drawn from a number of published studies, but it is generalized to the “average exercise person” only. Those who have muscle hypertrophy might need more excess calories to build muscle. 

Can you lose weight on 2500 calories a day?

There is also a limit to the number of calories you can burn per day via training or exercise. If your body usually uses 2500 calories on a usual day when you are not exercising, then you might need to limit your calories to 2500 calories to ensure that you can keep that weight. In case weight loss is your goal, cutting calories or burning additional calories will be what you need to do. 

How many calories does a 1-minute plank burn?

Plank is considered one of the most effective exercises for strengthening the abdomen. For almost all people, it can burn around 2 to 5 calories per minute (on average). 

Can 15-minute workouts build muscle?

Yes, it can. Even when you work out for only 15 minutes, it can be extremely effective for bodyweight exercises to increase heart rate and strength training. This, as a result, can help you build lean muscle. You won’t just get the physical benefits from exercising in 15 minutes but also mentally.

Is a 30-minute workout enough to build muscle?

In fact, spending your entire day in the gym is not really important for building muscle. You just need to lift weights for 20 or 30 minutes at a time, and 2 to 3 times per week. That is enough for you to see results. In addition, it is more crucial to target all of your main muscle groups at least twice a week during your weekly workouts. 

How many calories do I burn in a CrossFit workout?

According to the American Council on Exercise (ACE), females can burn from 13 to 15 calories per minute, and that number will be 15-18 calories for men during their workouts in general or Crossfit workout. Besides, both men and women can even burn more calories if they exercise at a high intensity. 

How do I calculate calories burned during exercise?

The formula is very simple. Your calories burned per hour = Your body weight in kg x MET. So, if you want to know the number of calories you can burn in 15 minutes, just divide that result by four. Dividing that by two will give you your calories burned in 30 minutes of workout. 

Does CrossFit build muscle or burn fat?

You can build muscle with Crossfit, but the fact is that your body can’t turn fat into muscle. Nevertheless, it can strengthen fat burning while still keeping lean muscle mass by having a suitable diet and workouts with strength components. 

How do I calculate how many calories I need to gain weight?

If your goal is gaining weight slowly and constantly, consuming 300-500 calories above your maintenance level is an ideal number. But if you want to gain weight quicker, the number of calories you should get ranges from 700 to 1000 calories more than you burn per day. 

How many calories should I consume daily to lose weight?

Basically, when you want to lose weight, the general rule is to decrease your calorie consumption to 500 calories less than your body needs to keep the current weight. This way, you can lose around 0.45 kg (1 pound) of your total body weight a week. 

How much weight will I gain if I eat 3000 calories a day?

For some people, eating 3000 calories per day can help them gain weight significantly. However, you should remember that a safe and acceptable weight gain rate is around 0.2-0.9 kg (0.5-2 lbs) per week. Always talk with your doctor or dietitian to get a suitable diet. 

How many calories should a pregnant woman eat per day?

It relies on what trimester you are in. However, almost all normal-weight pregnant women can consume around 1800 calories during their first trimester. This number will be 2200 calories when they are in the second trimester. And this figure will go up to 2400 calories per day during their third trimester. 

How many calories does my dog need daily?

We will use RER (Resting Energy Requirements) to calculate the number of calories your dog needs per day. The formula is very simple. You just need to multiply your dog’s total body weight in kilograms raised to  ¾ power by 70. For example, if your (adult) dog weighs 22 lbs (10 kg), he will need RER = 70(10kg)^3/4≈ 400 calories per day. 

How many calories should my cat eat per day?

If you raise your cat almost indoors, then it will need an average of 20 calories per pound to maintain its weight. Outdoor cats will consume around 15 calories more than indoor cats. For example, if your cat weighs 11 lbs, then you should feed it 220 calories per day. 

How many calories should a dog eat to lose weight?

If your dog is overweight and you want it to lose weight, the suitable weight to lose is one pound every two weeks. This number is recommended for dogs weighing around 50 pounds. In other words, you should decrease 250 calories a day in its diet. 

How many calories should a cat eat to lose weight?

An average 10-pound cat will need around 200 calories a day to keep its weight. The formula for calculating the calories your can should eat to lose weight is as follows:

The number of calories needed to lose weight = RER x 0.8 for ideal weight. For example, the basic RER requirement for a 12-pound cat is 250 calories. The result should be 250 x 0.8 = 200 calories. So, if your cat weighs 12 pounds, and you want it to lose weight, you should feed it around 200 calories per day. 

The “average” 10-pound cat needs approximately 200 kcal/day for weight maintenance. The number of calories needed to lose weight = RER x 0.8. Example Calculation for a 15-pound cat who should weigh 10 pounds: 10 pounds/2.2 = 4.5 kilograms (ideal weight in kilograms)